Mediterranean holiday flavours
£1.61 per serving
On summer evenings there’s no need to spend long in the
kitchen with these speedy midweek meals
PHOtOgRAPHs MyLes neW
Spanish rice & prawn onepot
SERVES 4 PREP 4 mins COOK 16 mins
Good source of vitamin C, counts
as 2 of 5-a-day, low fat
1 onion, sliced
1 red and 1 green pepper, deseeded
and sliced
50g/2oz chorizo, sliced
2 garlic cloves, crushed
1 tbsp olive oil
250g/9oz easy cook basmati rice
(we used tilda)
400g can chopped tomatoes
200g/8oz raw, peeled prawns,
defrosted if frozen
1 Boil the kettle. In a non-stick frying or
shallow pan with a lid, fry the onion,
peppers, chorizo and garlic in the oil over
a high heat for 3 mins. Stir in the rice and
chopped tomatoes with 500ml boiling
water, cover, then cook over a high heat
for 12 mins.
2 Uncover, then stir – the rice should be
almost tender. Stir in the prawns, with a
splash more water if the rice is looking
dry, then cook for another min until the
prawns are just pink and rice tender.
PER SERVING 356 kcals, protein 19g, carbs 59g,
fat 7g, sat fat 2g, fibre 4g, sugar 7g, salt 0.85g
tIP If you don’t want to spend time at the
stove you can bake this dish in the oven.
tip the onion, peppers, chorizo,
garlic and oil into an ovenproof dish,
then bake for 15 mins at 200C/180C fan/
gas 6. stir in rice, tomatoes and water,
cover, then bake for another 20 mins,
stirring in prawns for the final 2 mins.
bbcgoodfood.com August 2009
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